Month: June 2026

Gluten Free, Dairy Free Labelling and Menu Information

Japan’s food labelling laws are clear, but they’re not designed with gluten-free or dairy-free travellers in mind. By law, packaged foods must declare seven mandatory allergens: egg, milk, wheat, buckwheat, peanuts, shrimp, and crab. That’s helpful, but also where many assumptions go wrong.

1. Gluten is not labelled as a category. Only wheat is required, which means foods containing barley, rye, oats or malt may still appear “safe” at first glance.
2. Soy sauce is a major blind spot. It almost always contains wheat
3. Dairy beyond milk isn’t always obvious. Butter, cream, cheese, and milk powders can appear under broader ingredient terms

Japan also has a list of recommended (but not mandatory) allergens including; soy, sesame, almonds, and cashews, but these may or may not be declared, depending on the manufacturer.

For more information read the post on Why Japan handles food labelling different for more detail on this including how to read the Japanese packaging.

What This Means for Menus and Eating Out

Restaurants in Japan are not required to provide allergen menus, and “gluten-free” as a concept isn’t widely used in traditional dining, however dairy can be less common especially in more traditional cuisine. What I’ve found is, show an allergy card (mine is below) and staff are very quick to say ‘No’ if they cannot serve you, if they do, respect this and go elsewhere. That doesn’t mean staff are unhelpful, it means:

• Menus rarely list full ingredients
• Staff may need a clear explanation rather than a label
• Asking the right way matters more than asking loudly.
• Cross-contamination is also common in small kitchens, shared fryers, and noodle-focused restaurants, even when a dish looks naturally gluten or dairy free.

The Takeaway

Reading packaging carefully, understanding common ingredients, and being able to clearly explain your needs will take you much further than relying on menu icons or English translations.

Essential Gluten Free and Dairy Free Words and Phrases

If you have an allergy card, your translation app, can use both of them and have a few basic Japanese words (here’s the Anki phrases I use) the below will take your experience to the next level. Even if you don’t remember it all any knowledge is power.

Packaged Food Cheat Sheet

Allergy Card

This is the actual card I use in Japan as a gluten free and dairy free traveller (see image), and I had comments on how polite it is. Allergy is more readily understood in Japan vs. other terms. You can get one with more detail in either the Essentials Travel Pack or the allergy card creator.

• English: I am allergic to gluten (wheat/barley/rye/oats) and dairy. Is there anything suitable? If you’re not sure, please say so. Thank you.
• Japanese:  私はグルテン（小麦 / 大麦 / ライ麦 / オーツ麦）と乳製品のアレルギーがあります。何か適当なものはありますか？もし確かでない場合は、 そうおっしゃってください。おねがいします。

Essential Safe Eating Phrases

The below assumes you have shown staff your allergy card and they have responded with yes or similar. I found that I needed to check soy sauce and confirm if a breakfast item was yoghurt with dairy once or twice but otherwise found I could point at something and say komugi or nyūseihin.

塩味で、ソースは別にしてください。shio-aji de, sōsu wa betsu ni shite kudasai.
Season with salt, serve sauces separately.

十割そばはありますか。小麦は入っていますか。jūwari soba wa arimasu ka. komugi wa haitte imasu ka.
Do you have 100% soba? Does it contain wheat?

揚げ物と共通油は避けたいです。agemono to kyōtsū abura wa saketai desu.
I need to avoid fried items and shared oil.

これは小麦が入っていますか？kore wa komugi ga haitte imasu ka?
Does this contain wheat?

これは乳製品が入っていますか？kore wa nyūseihin ga haitte imasu ka?
Does this contain dairy?

Must-Try Dishes with Gluten Free, Dairy Free Tips

I really love dishes and drinks that are naturally gluten free and dairy free, ideally with minimal adjustments (just check for cross contamination). The below options are great for that. Alongside the options I’ve listed the watch outs. You might find other things if so just eat it if you’re comfortable

• Sashimi (刺身) – Pure, simple, and one of the safest choices in Japan. Fresh fish with no batter or sauce. Skip soy sauce or use a gluten-free version.
• Nigiri Sushi (寿司) – Fish over seasoned rice. Ask for no soy sauce brushed on and enjoy as-is. Wasabi is usually fine.
• Shabu-Shabu (しゃぶしゃぶ) – Thinly sliced meat and vegetables cooked in plain water. Avoid dipping sauces unless confirmed gluten-free. One of the easiest sit-down meals.
• Cold or Warm Tofu (冷奴 / 湯豆腐) – Tofu on its own is naturally gluten- and dairy-free. Sauces are optional, plain is safest and very normal.
• Yakitori (焼き鳥・塩) – Grilled chicken skewers ordered salt-only (塩). Avoid tare sauce, which almost always contains soy sauce and mirin. Just check the grill for contamination
• Onigiri with Simple Fillings (おにぎり) – Rice balls with plain fish (e.g. salmon), plum, red bean or salt.Just check the ingredients, some are safe other’s not so. I kept a few in my bag and stored them in the fridge in my room.
• Natto (納豆) – Fermented soybeans. Use caution with the seasoning packet, i never added it, but the natto itself is usually safe.
• Plain Rice & Grilled Fish Sets (定食) – A very “everyday Japan” option, I had this for breakfast most days if it was available at the hotel. Eat the rice, fish, and vegetables, skip sauces unless confirmed.
• 100% Buckwheat Soba – Juwari Soba (十割そば) – If it is Juwari it can be gluten-free. But note the dipping sauce (つゆ) almost always contains soy sauce.
• Sake (日本酒) – Traditional sake is made from rice, water, yeast, and kōji—no wheat, no dairy. Most sake is considered gluten-free. Flavoured or modern craft versions may add extras, so stick with classic styles.
• Shōchū (焼酎) – Distilled spirit commonly made from sweet potato, rice, or barley. So check the base ingredient before ordering.
  • Sweet potato (芋) and rice (米) shōchū are generally gluten-free.
  • Barley (麦) shōchū is not suitable if you avoid gluten

Just remember sauces are where things get complicated, not the food itself. Order simply or plain. You aren’t “missing out”, just ask for some salt to dip your sashimi in (The chef recommended that to me in one restaurant) or bring a soy sauce packet from home.

Delicious Gluten-Free and Dairy Free Dining Options in Tokyo, Kanazawa, Osaka, Kyoto and Beyond

How I Vet These Restaurants: Places I have personally eaten at since going gluten- and dairy-free are marked with an asterisk (*). The remaining spots have been heavily vetted through local communities and highly rated by fellow sensitive travelers. If you are traveling in a group, I highly recommend booking ahead, being spontaneous is wonderful, but missing out due to a full restaurant can throw a wrench in your plans.

My Personal Tolerance Standards: While I am not formally diagnosed with coeliac disease, I am highly sensitive and react sharply to minor cross-contamination, such as crumbs in a shared toaster or shared fryer oil. I personally vet these locations based on how strictly they handle kitchen cross-contamination. I am also lactose-free, though I generally choose to avoid all dairy entirely when traveling away from home to be safe.

Not included on this list are a range of chains with allergy meals such as Kura sushi, Bikkuri Donkey, Curry House, COCO, Denny’s restaurant, Mos Burger and Matsuya Foods, you’ll find these all over Japan.

Joining a Tour or Cultural Experience?

Don’t assume traditional experiences are off limits, they’re often worth asking about. When I visited Shirakawa-go I enquired ahead about my gluten and dairy free requirements, and what arrived was anything but a compromise. A full traditional meal with tabletop grilled meat, salad, miso soup, and rice, the emergency onigiri stayed firmly in my bag.

Honestly? My meal looked better than the Hida beef everyone else was having. Sometimes dietary restrictions work in your favour.

The key is asking in advance and being specific about your restrictions. Many smaller traditional restaurants and tour operators will go out of their way to accommodate you if given notice, even if they don’t advertise it.

Japanese Sweets & Gluten/Dairy: What to Know

Japanese sweets (wagashi) often look safe, and sometimes are but ingredients vary widely by region, shop, and recipe. So check the ingredients and / or ask the staff. Top tip to find the stores, generally the touristy area’s. If a store isn’t busy I would show them my allergy card and ask for help. One or two of my purchases were quite different in taste to what I’m used to, but it’s a great experience.

Common Gluten & Dairy Risks in Sweets

• Mizuame (水飴) is frequently used as a sweetener or binding agent. Its starch source isn’t always clear.
• Soy sauce (醤油) appears in some savoury-sweet snacks and rice crackers.
• Wheat flour (小麦粉) is common in dorayaki, castella, and Western-style pastries.
• Dairy shows up more in modern sweets, desserts, and bakery items than in traditional wagashi.

Sweets That Are Often Safer (But Still Check)

• Mochi made with rice flour only (no fillings or coatings)
• Daifuku with simple red bean filling (avoid flavoured or “cream” versions)
• Plain rice crackers without soy sauce seasoning
• Fresh fruit-based desserts

Sweets That Are Commonly Risky

• Dorayaki (wheat pancakes)
• Castella (contains wheat and eggs)
• Cream-filled mochi or “fusion” wagashi

Convenience Store Cheat Sheet: Gluten & Dairy-Free

• Boiled eggs (7-Eleven, Lawson, and FamilyMart all have them)
• Fruit – Buy it cut up, singles or cups
• Onigiri – Safe options usually include; Salt, Salmon, Plum, Red Bean Paste
• Some salads are safe choices
• If you can have dairy you will have more options, look for yoghurt and cheese
• Soy Milk in flavoured, single serving
• Soy Joy or Kind bars, check for dairy
• If you find a Natural Lawson stock up, they are delicious

Grocery Cheat Sheet: Gluten & Dairy-Free

Staples

• Rice (米 / 米粉) – White, brown, or glutinous (もち米), naturally safe.
• Rice noodles (米粉麺) – Usually safe; check labels.

Snacks & Sweets

• Plain rice crackers (せんべい / 煎餅) – Avoid soy sauce-coated or fried with wheat.
• Potato Chips / Crisps (ポテトチップス) – Look for plain varieties without flavouring
• Mochi (餅) – Plain only; avoid cream or flavoured fillings.
• Packaged fruit & nuts (果物 / ナッツ) – Safe, convenient snack.
• Edamame (枝豆) – Fresh or frozen, ready to eat.

Proteins

• Fresh tofu (豆腐) – Skip sauces.
• Natto (納豆) – Watch seasoning sachets.
• Fresh beef (牛肉 / gyūniku) – Naturally safe; check marinated packs for 小麦 (wheat) or 乳 (milk).
• Fresh chicken (鶏肉 / toriniku) – Naturally safe; salt-only yakitori (塩) is safe, avoid tare sauce.
• Frozen beef/chicken slices – Often safe for shabu-shabu if unseasoned.
• Fresh/frozen fish & seafood (魚 / 海鮮) – Avoid breaded or marinated varieties.
• Eggs (卵) – Easy and versatile.

Drinks

• Sake (日本酒) – Rice-only varieties are gluten and dairy free.
• Shōchū (焼酎) – Sweet potato or rice base is safe; avoid barley.
• Tea (緑茶 / 烏龍茶 / ほうじ茶) – Safe and widely available.
• Coffee / Bottled water (コーヒー / 水) – Universally safe.
• Soy Milk (豆乳) – Flavoured or plain, widely available

Grocery Shopping Tips

• Stick to plain, unseasoned meats, tofu, soy milk and fresh produce.
• Scan labels for allergens: 小麦 (wheat), 乳 / 牛乳 (milk), 水飴 (mizuame).
• Snacks: rice crackers, plain mochi, nuts, fruit.
• Drinks: tea, coffee, sake, shōchū (check base).

Accommodation (Ryokans & Hotels) and Food

• Contact them in advance to check if they can cater to your needs.
• Many hotels including Business Hotels offer a free or cheap breakfast, if its free great, show the staff you’re allergy card to see what is safe but do ask in advance if you can, I book though booking.com and use their messaging
• In some places your dining choices otherwise are limited, so make sure you can cancel it free of charge if you need to.
• Make sure there is suitable dining options near to your accommodation, you don’t want to have to catch a train or walk when you or someone else is tired.
• Some people prefer to get options that are self catering, but one thing to be aware of is, in Japan hot water and a microwave are usually available for use free and convenience stores have disposable cutlery.

Must Have Websites

• Japan Food Safety: fsc.go.jp
• Find Me Gluten Free – https://www.findmeglutenfree.com/
• Google Maps: https://www.google.com/maps
• Gluten-Free in Japan Facebook Group: Gluten-Free in Japan!
• Tablog: https://www.tabelog.com – This is what locals use and will be more accurate for opening hours and the like that Google Maps

Packing Tips for Gluten-Free, Dairy-Free Travellers

• Bring a few protein bars, snacks or backpacker meals for emergencies
• A few sandwich or snack sized zip lock bags if you need to decant snacks
• If language is a barrier, create and print translation cards and have your favourite translation app, make sure you read our article on allergy cards vs. translation apps to know what to use and when
• Any medications you might need either day to day or if you accidentally eat or drink the wrong thing
• Some wet wipes, a pocket package or two of tissues and a mask
• Have a small travel bag or zip lock bag to put the above in

Final Tips from a Gluten Free, Dairy Free Traveller

Don’t be afraid to ask for help, the locals are will say yes or know depending on if they can serve you, respect that but always check sauces and for shared fryers and water.

Use reviews from other gluten free or coeliac travellers, they’re gold just be mindful different tolerance levels

This guide blends real-world experience with the foundations from our Essentials Travel Pack and dining guide research giving you what you need in minutes, not hours of late night reading.

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